Nutrition

5 tips to maintain a healthy diet after fasting for Ramadan

It is likely to be tough for you to eat usually proper after fasting for Ramadan. Instead of placing extra stress in your physique, right here’s all that you are able to do to keep healthy.

It is likely to be tough for you to eat usually proper after fasting for Ramadan. Instead of placing extra stress in your physique, right here’s all that you are able to do to keep healthy.

Fasting throughout the holy month of Ramadan is a fantastic alternative to cleanse the physique. However, many individuals don’t profit from it, as a result of they fill their eating tables with unhealthy meals which might be excessive in sugar and fats. Fasting removes fat and toxins from the liver and the physique. Each meal’s carbohydrates are transformed into vitality by our physique. It begins looking out for one other supply of vitality, after six hours of fasting, thereby burning saved fats.

When you eat salty, sugary, or fried meals at iftar, you sabotage the detox course of and miss out on one of the vital benefits of fasting.

With Eid approaching, returning to the every day 3-4 meals a day, after observing a month of Ramadan fasting might be difficult for the physique.You had been consuming sehri within the morning and iftar within the night for the previous month, fasting for practically 12 hours in between.

Now that you’re switching again to your previous way of life, you’ll want to comply with a few pointers to get your physique again on target.

1) Breakfast

After a month of not consuming breakfast, the physique will probably be required to reconfigure to eat it once more within the morning. Begin by repeating what you probably did throughout Ramadan’s iftar quick. Eat dates with milkshake/smoothie. You can attempt choices from completely different meals classes however don’t skip breakfast. However, if you want to do intermittent fasting (IF) of 16 hours, you may delay your breakfast to someday later within the day, and get a longer fasting interval from the final meal, which was dinner. I’d advise IF, beneath the steering of a nutritionist and if there was fats loss within the Ramadan interval, extending the non secular quick for well being advantages might be an possibility.

Must embrace a glass of smoothie. Image courtesy: Shutterstock
2) Food decisions

Don’t devour fried meals, quick meals, junk, outdoors meals, or meals that’s too fatty or spicy. Ideally this needs to be adopted all through the year, however it’s notably necessary after a quick, as a result of your physique is extra possible to expertise bloating, acidity, and
indigestion.

3) Hydration

Ensure that you’re well-hydrated by consuming loads of liquids. Whether it’s lemon juice, plain water, kokum sherbet, sugarcane juice, fruit juices and coconut water, all are good to devour. From a hydration perspective, you can even add chia/sabja seeds to plain water. These may also maintain you full, and stop starvation pangs.

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Stay hydrated. Image courtesy: Shutterstock
4) Plan your diet

Ensure you eat loads of greens, uncooked salads and complete grains to get sufficient fibre. You also can devour lean, non-processed protein. Curd and buttermilk needs to be a part of your every day routine. This is not going to solely assist with digestion and abdomen points, however it would additionally assist you keep cool on this sizzling climate.

5) Portion management

Treating meals/meal as a reward could jeopardise your efforts to develop healthy consuming habits in your on a regular basis life. “I have observed fast for a month diligently, now I am free to eat whatever I wish to eat!!”

Fasting for a month doesn’t provide you with a free license to overeat now. Listen to your physique. Practice portion management. If you need to hold your digestive system in a good situation, you may’t overeat even if you happen to’re consuming meals which might be healthy.

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Eat mindfully, particularly, post-ramdaan. Image courtesy: ShutterstockAnd now, let’s find out how to make this breakfast smoothie:

Break-Your-Fast Smoothie

Ingredients:

350 ml milk
15 dates
2 peeled bananas
¼ cup oats
Almond, walnuts, cashew, mangoes and berries are nice as toppings

Preparation:

1. Remove seeds from the dates. You also can use pitted dates, as a substitute of conventional dates. It will prevent a while.
2. In a blender, mix the milk, dates, oats, and bananas, and mix properly till easy. Put the combination within the fridge.
3. Pour into the glass and high with nuts, mango pulp and your favourite berries.

This smoothie is an instantaneous supply of vitality, tastes amazingly good and above all, doesn’t even use any synthetic candy supply.

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